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traineo Community / Off-Topic & General Chat / Knee problems :(
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James Sims
traineo Newbie
Posts: 2
Post History
 # Posted: 22 Nov 2006 23:33


Hi this is my first thread

Just want to ask if there are any alternatives to loosing weight off the knee?

I have been mountain biking for about a year now and was coming up to 18 stone before it but currently at 16st 3lbs (was at 15 stone 13lbs). I really enjoy it but recently my knee has begun to hurt! My appoinment for Physio is in 6 weeks. I'm missing riding alot but i also want to loose weight yet keep up my fitness but keep off the knee.

To be completely honest im bafalled!
I have got quite down due to not riding, naturally, but also other personal things aswell. So ofcourse this leads on to "Comfort" eating, which explains the 4lb weight gain over about 5 weeks!

So anyway,

Can anyone help, i.e give me excersie tips and would be much appreciated if there are any leg exercises i could do but without bend (if possible) or putting heavy load on my knee

Cheers

James
Felinesleek Cat
traineo Fanatic
Posts: 86
Post History
 # Posted: 23 Nov 2006 17:01


Hi James,
I have been struggling with excess weight and knee pain for about fifteen years now.
I found that if I regularly take my Glucosamine supplements and keep my weight within a certain reasonable limit, I am able to do my aerobic workouts like Step, Hi-lo. treadmill. elliptical and stationary bike. I avoid squats or lunges that make me bend my knee beyond 90 degrees. I do these but bend the knees less. I totally avoid leg extentions.
I also saw a physiotherapist who advised me to do certain exercises and streches and who taught me which kind of movements I should avoid.
Your knees have to last you a lifetime. Everyone with knee problems is different. So my experience may be totally different to yours.
I think you need to get your knees assessed by a professional and seek guidance from him. Your physiotherapist will first teach you how to heal any injury. then will guide you through a rehabilitation and strengthening programme and finally will show you how to continue to pursue fitness activities without compromising your knee.
Till then, eat healthy and take short walks if the knee permits. Avoid the staircase or any activity that requires you to climb up or down for a length of time.
All the best!
Ray Dockrey
traineo Regular
Posts: 29
Post History
 # Posted: 23 Nov 2006 18:00


You do need to see a doctor but have you tried just riding on the street and keeping up a pretty good spin? This is normally easier on the knees and may allow you to ride. You might also try searching Google for bike fit suggestions to make sure your bike is setup right for you. I know if I get my seat to high or to low it can cause me knee problems.
Matthew Frederick
traineo Regular
Posts: 39
Post History
 # Posted: 26 Nov 2006 20:04


I also have had fantastic results with glucosamine + chondroitin supplements, and continue to do so.

When I first started trying to jog on my treadmill instead of walk, my knees complained very loudly, with pain and burning inside and actual strong heat radiating off them on the outside, all within about 1-2 minutes of very light jogging.

I started taking the G/C supplements and within a month was able to jog for 10-15 minutes at a time without knee pain. I've been taking them for a couple of years now and the results are just amazing. Not only do I no longer have knee pain when I stress them, but all the other little joint pains that I mostly ignored (hip pain, occasional elbow or wrist pain) have vanished.

As the weight comes off and I continue to support my joints this way, I expect to reach a point where the supplement is no longer necessary. Currently, though, if I run out and don't buy more I do notice pain creeping in over a couple of weeks. Of course, I'm pushing myself much harder now, doing more to my joints, so I assume it's just matter of building them up a bit at a time.

It's sure worth a try, imo. You need to give it at least two weeks -- commonly a month -- before you notice a lot of change. As with all supplements, it takes your body a while to make the physiological changes it's supporting, just as (except in some kind of direct outside injury) it took a while for the good, working bits to wear away.
Christopher Smith
traineo Newbie
Posts: 7
Post History
 # Posted: 26 Nov 2006 21:08


Well, there's always swimming.

Seriously, I find street biking is much easier on the knees while still giving you a good workout. You can use nutritional supplements to help your joints stay in shape, but in the end it's a good idea to steer clear of "touch on the knees" types of workouts once you start feeling the pain.
Matthew Whetton
traineo Newbie
Posts: 2
Post History
 # Posted: 26 Nov 2006 21:53


Quoting: Ray_Dockrey
You do need to see a doctor but have you tried just riding on the street and keeping up a pretty good spin? This is normally easier on the knees and may allow you to ride. You might also try searching Google for bike fit suggestions to make sure your bike is setup right for you. I know if I get my seat to high or to low it can cause me knee problems.


I agree, there are a number of potential issues with bike set-up that will aggravate any knee problems. Saddle height, crank arm lenth, the pedals and position of the feet, even down to what sort of pedalling style you have. High cadence in a lower gear tends to be a bit easier than pushing huge gears. I would also consider your local bike shop (LBS) as a source of advice when setting the bike up.

Good luck with the bike, it will all be worth it when you're blasting down your local trail.
Paul Erickson
traineo Fanatic
Posts: 89
Post History
 # Posted: 25 Dec 2006 07:22


I'm pretty much in agreement with the above statements suggesting road biking.

AND if you love biking and can afford it, you might want to consider a recumbent bike -- you know, the ones that allow you to sit in a reclined position and removes much of the weight stress from the knees (http://images.google.com/images?q=recumbent+bike) .

You may also consider getting a stand that allows you to use your current bike indoors -- like a stationery exercise bike -- at least while you are losing weight and gaining leg muscle strength. Plus, you can watch TV!


Heather Nace
traineo Newbie
Posts: 24
Post History
 # Posted: 1 Jan 2007 21:02


I go to the gym often and suffer from a heel spur and runner's knee's. I'm trying to find the best machine that will burn the most calories and leave me walking again. Any suggestions?
Tom Cassidy
traineo Newbie
Posts: 1
Post History
 # Posted: 2 Jan 2007 05:04


>>I go to the gym often and suffer from a heel spur and runner's knee's. I'm trying to find the best machine that will burn the most calories and leave me walking again. Any suggestions?<<

Stretch your heel! Heel spurs are very treatable, but you've got to be consistent. Stand against a wall with the ball of your foot higher than your heel for about 40 secs. Do this every morning. It will work.

About the knee: Un weighted leg extensions help me, but they don't make the pain go away completely.
James Sims
traineo Newbie
Posts: 2
Post History
 # Posted: 2 Jan 2007 13:33 - Edited by: Simo


Hi everyone, thanks for all of the replies.

I had Physio a few weeks back found a cancellation (NHS )

I found out it is my ilio-tibial band muscle...it was too tight!

So he gave me couple of stretches to do 3 times a day 4 times each...if that makes sense.

The pain is non-existant, only come back when i haven't stretched (rubbish routine holder )

If any one wants a copy of the sheet with the stretches on, message me and i'll scan it and send it to you!

So anyways, back on the bike, shedding the Christmas lbs and have a mountain bike trailquest coming up this sunday!

Cheers guys

James
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